Front Loading and Back Loading

Apr 30, 2025

Front Loading and Back Loading follow the general idea of doing hard things first and things that are pleasure later in the day.

Things that are hard to do, but have positive impact in our life (big levers), we should do first.
What we can easily do or what comes easy to us, we should push back in the day.

Basically: Do the work first and reward yourself later.

Front Loading

• Protein is the hardest to get marcro nutrient, front load it early in the day
  • Later in the day, we could have the option to eat something easy like pasta and still hit our macros
• Accomplish the work/task that has the highest impact/leverage/ROI in your life first in the day
  • We tend do accomplish tasks that are the easiest first on our to do list, but may not have high impact
  • Simple tasks like attending meetings can be done later on and may not require as much mental capacity

Back Loading

• Entertainment is easy to get YouTube, Netflix, TikTok etc., back load it later
  • There is a time and place for doing that, but it’s probably better moving it to later and make use of the time today
• Use less calories in the day and eat more in the evening
• Cheat meals/treats
  • Eat clean first in the day as much as possible and treat yourself later, if you like with something

Source: Christian Wolf: 20 Routinen, die dich SOFORT fitter und erfolgreicher machen